Breadcrumb

Simple Switches: chicken Kiev

A good chicken Kiev is mouth-wateringly tasty, but can be eye-wateringly high in fat and calories. Here’s how to cut back on the naughtiness, but not on the taste.

Use a chicken breast for your Kiev, removing any skin and trimming off any visible fatty bits from the sides, too.

You can still get a good satisfying crunch on your Kiev without it being unhealthy. Make your own breadcrumbs using stale wholegrain bread (for extra fibre). Tear up a few slices and blitz in a blender or food processor. If you don’t have any stale bread, you can dry out a few slices in the oven first.

Dredge the chicken in wholemeal flour and season with a good pinch of pepper. Shake off any excess flour, dip thoroughly in beaten egg and cover in plenty of breadcrumbs.

For your juicy Kiev filling, there’s no need for traditional fatty garlic butter. Use a reduced-fat cream cheese, and add crushed garlic and finely chopped parsley. With a sharp knife, create a deep pocket in the breast (but don’t cut through to the other side), then spoon in your fresh filling.

Most recipes call for you to shallow fry or even deep fry the Kiev in order to seal in the butter. But, reduced-fat cream cheese is thicker and so won’t leak out as easily as melted butter. Simply place the Kiev on a lightly oiled baking tray and bake in a preheated oven (180°C/gas 6) for 18–22 minutes until golden brown.

If you serve your Kiev with a side of broccoli and mashed potato, you’ll have a hearty, healthy meal. Make your mash healthier by using skimmed milk and even a sweet potato, and watch your portions.